jueves, 31 de enero de 2008

LA PREVENCIÓN DE LESIONES EN EL FÚTBOL

¿Cuantos bloques de contenidos introducimos en nuestras planificaciones?
Antiguamente se trabajaba bajo tres grandes bloques: Técnica, táctica-estrategia y preparación física.

La evolución de la calidad de los entrenamientos, las investigaciones que se realizan sobre el mundo del fútbol y más concretamente en entrenamientos, partidos, etc. Han provocado que se introduzca un cuarto bloque más, como es el de la prevención de lesiones.

En este cuarto bloque se pretende reducir el índice de lesiones provocadas en partidos y entrenamientos.

El fútbol son saltos, giros, aceleraciones, frenadas en seco, cambios de ritmo y dirección, etc., acciones muy agresivas para nuestro organismo que inciden directamente sobre articulaciones, músculos... es por ello que las lesiones articulares, pubalgias y lesiones musculares son el vía crucis de jugadores, entrenadores, médicos, aficionados... por ese motivo el trabajo de prevención de lesiones va enfocado directamente sobre estos tres focos de lesión.

El trabajo de prevención de lesiones se puede dividir en dos bloques

  1. Trabajo fuera del entrenamiento: Controlando aspectos como
  • Alimentación-hidratación

  • Descanso-sueño

  • Aspectos psicológicos

  • Antecedentes lesiónales
  1. Trabajo en el propio entrenamiento:
  • Buenas ejecuciones: Pivotar en giros, controlar las caídas en hiperextensión producidas en los saltos...

  • Trabajo preventivo:

Dentro del trabajo preventivo trabajaremos sobre tres elemento

TRABAJO DE PROPIOCEPCIÓN: Tener conciencia de nuestro propio cuerpo, prevención de lesiones articulares

  • Trabajo variado

  • Se puede llevar a cabo en el calentamiento

  • Hay que generar incertidumbre

TRABAJO DE CORE: Fortalecimiento de la zona pélvico-abdominal, prevención de lesiones relacionados con el pubis.

  • Ejercicios lentos y correctamente ejecutados.

TRABAJO EXCÉNTRICO DE FUERZA: Se utilizaría a modo de vacuna, dotamos al cuerpo de pequeñas dosis de la carga que va a soportar nuestros músculos en los partidos y entrenamientos. Prevención de lesiones musculares


  • Se puede trabajar al final de sesión con los músculos en fatiga

  • Se localiza principalmente en cuadriceps, isquios, aductores y gemelos.

"El fútbol crece, progresa y cambia y eso es lo que tenemos que hacer todos, renovarnos, actualizarnos y seguir mejorando sino queremos morir en este cambiante mundo del fútbol"

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